I am 32 year old mail that is 6'4" and weighed 216lbs. I have been going to the gym for about a month and doing weight training and cardio. In general I have thin legs and thin arms and a rather big gut and man boobs and double chin
I can post a picture if that helps you identify my body type.
In one month time I have gone from 216 to 212lbs. I really want to lose the fat and gain muscle. With all the information out there I am very confused.
I have protein powder but am unsure of how many calories and how much protein I need daily.
Also I would like to know if this workout is okay.
Monday: (The workout goes 10 reps, 8 reps, 6 reps)
Bench Press 1x10 (25) 1x8 (25lbs) 1x6 (35lbs) (I know I am super weak )
Bench Press with Dumbells 1x10 (45lbs) 1x8 (45lbs) 1x6 (50lbs)
Shoulders Press on Machine
Shoulder Raises w dumbbells
Biceps with preacher bar (50lbs, 55lbs, 60lbs)
Bicep curl machine
Lat machine (The one where you pull down the curved bar to your stomach, not sure of name???)
Also I do 20 minutes of moderate cardio (bike) after workout.
I haven't really been following calorie count other then having a protein shake after the workout and eating roughly 5-6 times daily.
I need help if you could give me advice on how to improve it would be much appreciated.